Hello, friends! You all know what today is…right? That’s right, it’s Speedwork Tuesday! Tuesday is the day you should commit to doing a little fun running and pushing yourself a little bit more. In order to run faster, you need to make yourself run fast! Plain and simple. How can you improve to the pace you want without a challenge?
Speedwork Tuesdays are perfect for me because I always get myself to the gym (some people prefer the track) the same night that Chris has hockey. The same could also be said for saturday mornings, as I’m trying to get back into the long run routine when Chris has games. You need to make it work for you, so if you have chorus on Tuesdays, then Speedwork Wednesdays it is.
Believe me, I get it about making it all work and fitting it all in. I get up at 5:30, am on the road at 6:30, start work before 7:30, typically put in a 9 hour+ day, have an hour long commute back, and then force myself out the door for a run or to the gym. Some nights I come right back into the loving arms of my computer to do more school work. Its hard! Some of you even have a second job or kids to take care of! If you can only do a 3 mile speedwork run, then 3 miles is better than no miles. Heck, ONE mile is better than no miles. Make it work for you.
As for me, I got to the gym and decided I would put in a good 5 miles of running and about 30 minutes of strength training. Thankfully, the circuit training machines are about 1 step away from the treadmills, making the transition painless.
1 mile at a 7.0 mph pace (around 8:34 a mile)
400 m at 7.7 mph, 400 m at 7.2 mph
400 m at 7.8 mph, 400 m at 7.3 mph
400 m at 7.9 mph, 400 m at 7.4 mph
1/2 mile at 7.2 mph pace, then back to 1/2 mile at 7.0 mph
*Oh yea, for those of you who don’t know… mph= Miles per hour, m=meter (400 m= 1 lap around track).
What’s your favorite spring event to get the racing season started?